Folate is a water soluble vitamin and is mainly found in leafy green vegetables and fruits. It is important for the synthesis of DNA and RNA, and thus plays a vital role in cell division and growth. Folate also helps to prevent birth defects of the brain and spine.
Recommended amount
The recommended daily intake of folate for adults is 400 micrograms. pregnant women need 600 micrograms of folate a day, and lactating women need 500 micrograms.
Folate can also be taken in the form of supplements. However, it is always best to get nutrients from natural sources whenever possible.
Sources of folate
You can get folate from several organic foods. Some of the best sources include legumes, leafy green vegetables, oranges, and fortified breakfast cereals. You can also take a folate supplement to meet your needs.
Additionally, dark green leafy vegetables such as spinach and turnip greens are good sources of folate. Other good sources include broccoli, asparagus and fruits such as oranges and bananas.
Importance of folate
Folate is important for the synthesis of DNA and RNA. It also helps to prevent birth defects of the brain and spine. Folate can also help to treat anemia.
Folate is important for overall health, but it is especially important during periods of rapid growth and development, such as during infancy, childhood, adolescence, and pregnancy.
Benefits of folate include preventing birth defects, reducing the risk of heart disease and stroke, and reducing the risk of certain cancers. Folate is also important for maintaining cognitive function and mental health.
To understand the importance better we need to know what harms can be caused from folate deficiency.
Folate deficiency
can cause a number of problems, including anemia, birth defects, and problems with cognitive function and mental health.
Anemia
Folate deficiency can cause anemia. Anemia is a condition in which the blood has a low level of red blood cells. Red blood cells carry oxygen to the body’s tissues. A person with anemia may feel tired and weak.
Birth defects
Folate deficiency can cause birth defects, including neural tube defects. Neural tube defects are serious birth defects of the brain and spine.
Cognitive function and mental health
Folate deficiency can cause problems with cognitive function and mental health. Folate is important for the synthesis of neurotransmitters. Neurotransmitters are chemicals that carry messages between nerve cells.
How to get enough folate
You can get folate from food and supplements. Folate is found in leafy green vegetables, legumes, oranges, and fortified breakfast cereals. You can also take a folate supplement.
The best way to get the recommended amount of folate is to eat a variety of foods that are rich in folate. Eating a diet that includes plenty of fruits and vegetables, legumes, and whole grains can help you get the recommended amount of folate.
You can also take a supplement. Folate supplements are available in tablet, capsule, and liquid forms.
If you take a supplement, be sure to take it with food. Taking a folate supplement on an empty stomach can cause nausea.
You can also get folate from fortified foods. Fortified foods are foods that have been enriched with vitamins and minerals. Some examples of fortified foods include breakfast cereals, breads, and juices.
Folate during pregnancy
When you’re pregnant, it’s important to get enough folate. Folate helps to prevent birth defects of the brain and spine. The recommended daily intake of folate for pregnant women is 600 micrograms.
Folic Acid
If you’re pregnant, it’s important to take a supplement that contains folic acid. Folic acid is the synthetic form of folate. It’s important to take a supplement that contains folic acid because it’s more bioavailable than folate.
Consult a Doctor:
If you’re pregnant, or planning to become pregnant, talk to your doctor about how much folate you need. You may need to take a supplement that contains folic acid.
You should also talk to your doctor if you have any concerns about getting enough folate from food. A registered dietitian can also help you plan a diet that is rich in folate.
You can consult gynecologist in DHA or gynecologist in Bahria Town for more help.
